The average American now eats 10 - 15 grams of fiber per day. The recommendation for older children, adolescents, and adults is 20 - 35 grams per day. Younger children will not be able to eat enough calories to achieve this, but it is a good idea to introduce whole grains, fresh fruits, and other high-fiber foods.

To ensure that you get enough fiber, eat a variety of foods, including:

• Cereals
• Dried beans and peas
• Fruits
• Vegetables
• Whole grains

Add fiber gradually over a period of a few weeks to avoid abdominal discomfort. Water aids the passage of fiber through the digestive system. Drink plenty of fluids (approximately 8 glasses of water or non-caloric fluid a day).

Peeling can reduce the amount of fiber in fruits and vegetables. Eating fiber-containing food is beneficial, whether it is cooked or raw.